20130801

Thursday, 1 Aug 2013

Remember, CF is also about acheiving quality of life to enjoy other activities...so have som fun!

100 partner Burpees (alternating ea rep)

100 partner Wall Balls (alternating ea rep)

- pass the ball back and forth, left to right, right to left

600m Partner Farmers Carry (3 lapse, alternating as necessary)

- hold one plate in each hand @ 20, 30, 50, 90, 110#

Record split times for ea exercise and total elapsed time

20130731

Wednesday, 31 July 2013

The Force is strong with this one...

Jerk 5X2

- Warmup w/ 1X5, 1X4, 1X3

- then 5X2

- last set should be heaviest possible 2RM

- split and/or push jerk are okay

then

10 min Skin the Cat progressions

then

1 min ME L-Sit (1 attempt)

1 min rest

1 min ME L-Sit (1 attempt)

- use rings or dip bars

Record heaviest completed Jerk and ME L-Sit times

20130730

Tuesday, 30 July 2013

Happy Birthday, Kim, this one's for you!

Top position of any lift should not be over-extended past center line. This include the Snatch. Keep the core tight and the hips forward.

"Kim's 26th B-Day WoD"

26 Burpees

26 Snatch @ 65/95#

13 Burpees

13 Snatch

- sub weights and reps as necessary

Record total time and weights used

20130729

Monday, 29 July 2013

Thanks, Geoff, for the motivation...

Back Squat, 5X3

- warmup w/ 1X10, 1X8, 1X5

- then, 5X3

- last set should be heaviest possible 3RM

then

10 mins Pistol progressions

- use bands if needed

- practice 1-leg box side-step-ups

- put your heel on a weight for stability

then

1 min ME Pistols

1 min rest

1 min ME Pistols

Record heavist 3RM completed and ME Pistols

20130726

Friday, 26 July 2013

Warmup
1X 500m Row
2 Rds
5 Strict Pullups
10 Pushups
20 PVC OHS
200m Run

then

Deadlift
1X10 @ 60% 1RM
1X8 @ 70%
1X6 @ 75%
1X4 @ 80% 1RM

then

5 - 4 - 3 - 2 - 1
Clean and Jerk @ 135/185# - scale weight as necessary
Muscleups - sub w/ X2 Pullups and Dips

20130725

Thursday, 25 July 2013

Warmup
1X 500m Row
2 Rds
10 GHD Situps
Run 200M

then

Mobility
Shoulders
Hips
Floss Bands
Stripper Pole
Couch Stretch
Spiderman
Rumble Roll
Lacrosse Ball

then

1 min total frestanding handstand hold
- as many attempts as it takes to get to 1 min
- "walking" to maintain hold is okay
- if you're still working on the transition, do a 1 min HS hold on the wall

then

Run "Annie" Run
50 - 40 - 30 - 20 - 10
Dubs
Situps
Run 200m

20130724

Wednesday, 24 July 2013

Warmup
2 Rds
10 Pushups
5 Strict Pullups
20 PVC OHS
200m Run

then

Strict Press
1X10 @ 60% 1RM
1X8 @ 70%
1X6 @ 75%
1X4 @ 80% 1RM

then

"Cindy"
AMRAP in 20 min of:
5 Pullups
10 Hand-release Pushups
15 Air Squats 

20130723

Tuesday, 23 July 2013

Warmup
1X 500m Row
2 Rds
10 GHD situps
5 Strict Pullups
200m Run

then

Mobility
Hips
Shoulders
Floss Bands
Stripper Pole
Couch Stretch
Spiderman

then

AMRAP in 10 min of:
10 T2B
50 Dubs

20130722

Monday, 22 July 2013

Warmup
1X 500m Row
2 Rounds
20 PVC OHS
5 Strict Pullups
10 HR Pushups

then

Front Squat, 5X5
Work up to heaviest possible 5RM
Last set should be 75-85% 1RM

then

"Nasty Girls"
3RFT
50 Air Squats - use wallball for depth
7 Muscle Ups - sub w/ X2 Pullups and Dips
10 Hang Cleans @ 95/135# - sub w/ appropriate weight

20130719

Friday, 19 July 2013

Deadlift, 5X5
Work up to heaviest possible 5 rep max
5th set should be ~75 - 80% 1RM

then

Pullups - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
HSPU - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Completed like this:
First - 1 Pullup/10 HSPU
Second - 2 Pullups/9 HSPU
Third - 3 Pullups/8 HSPU
Fourth - 4 Pullups/7 HSPU
...and so on until
Tenth - 10 Pullups/1 HSPU

20130718

Thursday, 18 July 2013

7 RFT
14 Jumping Lunges
7 T2B
7 Burpees

20130717

Wednesday, 17 July 2013

Warmup

Push Press, 5 X 5
Work up to heaviest possible 5 rep max
Last 5 reps should be about 75 - 80% 1RM

then

"CrossFit Central Manchester Games Wod 2"

For max reps, with a continuously running clock, complete the following:

2 min row for distance - distance count stops @ exactly 2 min mark, not when the distance counter stops after the last pull
1 min rest
1 min alternating pistols - sub w/ X 3 air squats
1 min rest
1 min Dubs - sub w/ X 3 singles
1 min rest
1 min Snatch @ 65/135# - scale weight as necessary
- record total number of reps of each movement and add them together for total WoD score

Should only need to set up 1 bar and have 45, 65, 95, and 135# available because only one person will be on the bars at a time. Please reset the weights after use and/or help the next person load their weights.
Only one person should be doing each movment at a time, in order, moving like an assembly line.

20130716

Tuesday, 16 July 2013

Warmup

"You've Got a Friend in Me"
200 Partner Burpees for Time
Only one person can go at a time
Switch back and forth as needed
Break up reps as you need to
Mix teams by experience level - newer people paired w/ more experienced folks

20130715

Monday, 15 July 2013

Warmup
25 Air Squats
Paleo Chair
PVC Goodmornings
Hip Flexor Stretching
Spiderman
Pushups
Pullups
500m Row

then

Box Squats, 5 X 5
Work Up to Heaviest Possible 5 Reps
Last set should be 75 - 80% 1RM
Box height should be about 15" (18 - 20 blue mats) depending how tall you are
You should be just below parallel (hip crease) at the bottom of the squat on the box

Low Bar vs High Bar Back Squats - http://library.crossfit.com/free/pdf/69_08_low_high_bar_squats.pdf

20130712

Friday, 12 July 2013

EMOTM 100m sprints for 8 minutes

Then

Deadlift
Work up to:
3x3 @ 65%
3x2 @ 75%

Then

5 RFT
5 Burpees
30m standing broad jump

20130711

Thursday 11 July 2013

"Amanda"
9-7-5
Muscle ups
- sub w/ x2 pull-ups and dips
Snatch @ 95/135#

20130710

Wednesday, 10 July 2013

Row 1K

Then

Push Press 5x5

Then

3 Rds for Time
11 T2B
22 overhead lunge w/ 25/45# (11 each leg)
33 Dubs

20130709

9 July 2013

Warmup

Then

"Barbara"
5 Rds
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 mins
- post total time elapsed

20130708

8 July 2013

Warmup until the rower is free
Row 1k
Continue to warmup until everyone has rowed

Then

3 x 3 Squat Cleans (full depth) @ 65%
3 x 2 Squat Clean (full depth) @ 75%
- these are touch and goes

Then

3 Rds
50 wallballs
Rest 1 min
-post total elapsed time

20130703

3 July 2013

Warmup

Backsquat
5 X 5

-then-

3 Rounds for time
5 Muscleups
- sub w/ X 2 Pullups and Dips
15 Situps

20130702

2 July 2013

Warmup

Mobility - 15 min

5 X Rope Climbs

-then-

12 min AMRAP
10 Burpees
25 Dubs

20130701

1 July 2013

WarmUp is on the board

EMOTM 15 C&J
80% 1RM
-might have to partner up and share bars
-set up in 2 rows of 2 w/ coach in front

-then-

21-15-9
HSPU
Box Jump
Ring Dip
Jumping Lunge